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CrossFit Above All Programming for the week of Dec 17 2018

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Monday
CLASS

A. Super Set
Bench Press 5×3 (sets start at 60%, work up in weight after that)
Ring Row 5×12 X120

B. 5 Rounds, with a partner
20 Dumbell Snatch 50/35lbs
Max Toes to Bar (while partner does their 20 DB Snatch)

STRENGTH
Muscle Snatch + Sots Press + Snatch Balance
1+1+1…. AHAP (warm up)

Power Snatch + Snatch
2×2+2 @65,70,75%

Clean & Jerk
2×2 @50,55,60,65,0,75%

Tuesday
CLASS

E5MOM x 5 rounds (25min)
3 Deadlift @ 80%
6 Box Jump 40/30″
9 Bar Muscle Up

STRENGTH
Muscle Clean + Sots Press + Clean
1+1+1…. AHAP (warm up)

Power Clean + Clean
2×2+2 @65,70,75%

Snatch
2×2 @50,55,60,65,0,75%

Wednesday
CLASS

For Time:
21 Hang Power Cleans 95/65
15 Overhead Squats
15 Hang Power Cleans
12 Overhead Squats
9 Hang Power Cleans
9 Overhead Squats

STRENGTH
Snatch Pull + Power Snatch + Snatch
1+1+1…. AHAP (warm up)

Clean Pull + Power Clean + Clean
1+1+1…. AHAP (warm up)

Back Squat (if you are not testing tomorrow)
5×3 @85%

Thursday
CLASS

For time
50-40-30-20-10 reps for time of:
Medicine-ball squat cleans
Box jumps

STRENGTH
Muscle Snatch + Snatch Balance + Snatch
1+1+1…. AHAP (warm up)

Snatch
2×1 @70,75% 1×1 @80,85,90,95% 4×1 @100+%

Friday
CLASS

A. Back Squat
5×5 @75%

B. 21-15-9 for time:
Assault bike Cal
Pull Ups

STRENGTH
Muscle Clean + Front Squat + Clean + Jerk
1+1+1+1….. AHAP (warm up)

Clean & Jerk
2×1 @70,75% 1×1 @80,85,90,95% 4×1 @100+%

Saturday
CLASS

6 Rounds 
50 Double Unders
15 Toes to Bar
10 Power Cleans 135/95
*Rest 90 seconds after each round! Try and hang on to the barbell each round as long as you can!  The rest is there so you can push the intensity a bit on that grip!

STRENGTH
Muscle Snatch + Sots Press + Power Drop Snatch
1+1+1…. AHAP (warm up)

Snatch Pull + Hang Snatch Power + Snatch
2x[1+1+1] @60,65% 4x[1+3+1] @75%

Clean & Jerk
2×1 @60,65,70,75,80,85%

Clean Pull
5×3 @90%

Sunday
CLASS

Hero WOD “Omar”
For time:
10 Thrusters 95/65
15 Bar facing burpees
20 Thrusters 95/65
25 Bar facing burpees
30 Thrusters 95/65
35 Bar facing burpees

STRENGTH
Muscle Clean +clean Sots Press + Squat Jerk
1+1+1 AHAP….(warm up)

Clean Pull + Hang Power Clean + Jerk
2x[1+1+1] @60,65% 4x[1+3+1] @75%

Snatch
2×1 @60,65,70,75,80,85%

Med. Grip pull
5×3 @90%

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